Adelphos Athletics – CrossFit
Warm-up
Warm Up 1 (No Measure)
30 2-WAY ROLL OVERS
30 2-WAY BAND PULL APARTS
20 PVC GOOD MORNINGS
20 PVC SHOULDER PRESS
20 AIR SQUATS
15 PUSH UPS
15 SIT UPS
**2 ROUNDS**
Weightlifting
Push Press (3×10 working up to find the heaviest 10 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min Amrap
5 Deadlifts (275,185)
10 Toes to Bar
15 Box Jump